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April 24, 2025

Healthy Popsicles That Make Summer Sweeter

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day. But here’s t

April 16, 2025

Time to Reflect, Release, Move Forward

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season o

April 10, 2025

How to Stop “Night Worrying”

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering i

April 2, 2025

Four Cheers for Angelos and a Birthday Recipe to Reel You In

If you’ve been following my blog for several years, you may recall my weekly posts that were written comparing the size of my friend’s baby in ute

March 27, 2025

Springtime Tips for Home and Health

Spring is here, bringing longer days, warmer sunshine, and the perfect opportunity to refresh our spaces and our diets. Just as nature renews itself,

March 20, 2025

Spring into Spring

The spring (vernal) equinox happens on Thursday, March 20 at 5:01 A.M. EDT, marking the moment when the sun crosses directly over the Earth’s eq

March 12, 2025

Natural Ways to Tackle Seasonal Allergies

Seasonal allergies occur when your immune system mistakenly identifies harmless substances—like pollen from trees, grasses, or weeds—as dangerous

March 6, 2025

Why Extra Virgin Olive Oil is the Kitchen MVP

When it comes to cooking oils, not all are created equal. While seed and vegetable oils like soybean, corn, safflower, and canola are common in proces

February 27, 2025

Are You Stuck in the “I’ll Start Tomorrow” Loop?

Ever told yourself, “That’s it! Tomorrow, I’m eating healthy!” And then tomorrow shows up, and you think, “Eh, maybe next week.” Guess wha

February 20, 2025

Simplifying Dinner with HelloFresh

I recently stayed with a friend and when I offered to cook dinner, she presented me with a brown paper bag that said “HelloFresh” on the outside.

How Safe is Your Cinnamon?

I’m a huge cinnamon fan. I shake it in my coffee, smoothies, muffins, stewed apples, and of course, pumpkin pie.

Years ago I mixed it with a little sugar and made cinnamon toast. 

Imagine my shock when I learned that some brands have unsafe levels of lead, a heavy metal that has no business being in a human. (Shout out to Paulette who gave me the tip on this bit of news. Thanks!)

This is a legitimate concern which is why I’m sharing it with you in case you missed it in your news feed.

Consumer Reports tested 36 ground cinnamon products and spice blends containing cinnamon. Of those, 12 of them contained unsafe lead levels. One-quarter teaspoon of any of these brands has more lead than a person should consume in a day.

Heavy metals can accumulate in the body, remain for years, causing serious health issues.

Here is a list of the 12 brands with the highest lead levels, listed from highest lead content on down. If you have one of these in your spice cabinet, throw it out immediately. (Fortunately, the cinnamon I use is not listed.)

  • Paras Cinnamon Powder
  • EGN Cinnamon Powder
  • Mimi’s Products Ground Cinnamon
  • Bowl & Basket Ground Cinnamon
  • Rani Brand Ground Cinnamon
  • Zara Foods Cinnamon Powder
  • Three Rivers Cinnamon Stick Powder
  • Yu Yee Brand Five Spice Powder
  • BaiLiFeng Five Spice Powder
  • Spicy King Five Spices Powder
  • Badia Cinnamon Powder
  • Deep Cinnamon Powder

Here is the list of the 6 cleanest cinnamon brands, containing no lead or posing the lowest risk.

  • 365 Whole Foods Market Ground Cinnamon
  • 365 Whole Foods Market Organic Ground Cinnamon
  • Loisa Organic Cinnamon
  • Morton & Bassett San Francisco Organic Cinnamon
  • Sadaf Cinnamon Powder
  • Sadaf Seven Spice blend

As we dive into the season of pumpkin spice everything, cinnamon is likely finding its way into more of your favorite treats. Enjoy the cozy comfort of clean cinnamon in all its deliciousness.

Sending love,
Health Coach Carol

“I can’t tell you enough about cinnamon. Cinnamon is an awesome spice to use and it goes great with something like apples in the morning or in a mixture of fruit or in your oatmeal or even in your cereal.”– Emeril Lagasse

10 Simple Tips to Ease into Fall

Fall is officially here. I know this not only from the calendar and fewer hours of daylight, but by the temperature of my house when I wake up in the morning.

BRRRR!

Oh, and I’m already cleaning up leaves in my flowerbeds and around the yard. Seems like just yesterday that we were enjoying the long days of summer. Ahhh…. sweet memories. 

At any rate, it seems like I can’t get enough sleep either. I know it’s the shift in seasons since this happens every year.

Perhaps some of you can relate. The change to cold and darker days messes with us.

What to do? Here are 10 simple tips to help ease the transition into the chilly days and nights of autumn.

  1. Warm, Cooked Meals: Favor warm, nourishing meals like soups, stews, and cooked grains. For breakfast, try cooked grains like oatmeal, cream of rice, cream of wheat.
  2. Root Vegetables: Incorporate grounding foods like sweet potatoes, carrots, beets, and squashes. These vegetables are naturally warming and provide stable energy.
  3. Spices: Use warming spices such as ginger, cinnamon, cumin, turmeric, and black pepper in your cooking. These spices ignite the digestive fire and help keep the body warm.
  4. Warm Beverages: Drink herbal teas like ginger tea, cinnamon tea, or cumin, coriander and fennel tea to promote proper digestion. (Click here for a recipe to make your own CCF brew.) Sipping warm water throughout the day is also beneficial. Avoid cold drinks.
  5. Consistent Routine: Fall can feel ungrounding, so establishing a daily routine for eating, sleeping, and exercising is important to create stability.
  6. Restorative Sleep: Try to go to bed early and wake up early to stay aligned with the season. (This is one I need to practice.)
  7. Slow Down: Fall is a time to reduce activity and focus on introspection and rest. Avoid multitasking and aim to simplify your schedule.
  8. Fall Colors: Embrace the beauty of the season and incorporate warm, grounding colors into your wardrobe, like deep reds, oranges, yellows, and earthy tones (browns, rusts, olive greens), to help you feel more connected to the comforting rhythms of fall.
  9. Grounding Rituals: Spend time outside in nature to ground yourself, whether through gentle walks, gardening, or just sitting in a park. This helps align your energy with the grounding qualities of fall.
  10. Warm Clothing: Dress in layers with warm, soft fabrics like wool and cotton to keep your body warm and cozy.   

As the leaves change and the air turns crisp, taking small, intentional steps can make all the difference in how we transition into the cooler months. Whether it’s through the foods we eat, the colors we wear, or the mindful rituals we practice, tuning into nature’s rhythms brings a sense of balance and peace.

Need some help getting started with your fall routine? Shoot me an email and we’ll create a plan together.

Much love,
Health Coach Carol

“Autumn shows us how beautiful it is to let things go.” — Unknown

Cumin, Coriander, Fennel (CCF) Tea

To make a cup of CCF tea (Cumin, Coriander, and Fennel tea) using seeds, follow this simple recipe:

Ingredients:

  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon coriander seeds
  • 1/2 teaspoon fennel seeds
  • 2 cups of water
  • May add ginger and/or cinnamon for extra warmth 

Instructions:

  1. Measure the Seeds: Take 1/2 teaspoon each of cumin, coriander, and fennel seeds.
  2. Boil Water: Bring 2 cups of water to a boil in a saucepan.
  3. Add the Seeds: Once the water is boiling, add the cumin, coriander, and fennel seeds to the water.
  4. Simmer: Reduce the heat to low and let the seeds simmer in the water for about 5–10 minutes.
  5. Strain and Serve: After simmering, strain the tea into a cup to remove the seeds, and it’s ready to drink.

You can enjoy this tea warm prior to meals or in-between. Drink it up to 2–3 times a day to help with digestion and balance, especially during seasonal transitions like fall.

Goat Milk, Goat Cheese, and the Bliss of Goat Yoga

Goat cheese and goat milk offer several health benefits that make them appealing alternatives to cow’s milk and cheese, especially if cow milk doesn’t agree with you.

Easier to Digest: Goat cheese/milk contains less lactose and has smaller fat globules compared to cow’s milk, which makes it easier for people with lactose intolerance or dairy sensitivities to digest. The casein protein in goat cheese is also less likely to cause allergic reactions.

Lower in Calories and Fat: Goat cheese tends to have fewer calories and fat compared to cow’s milk cheese, making it a good option for those looking to reduce their intake of saturated fats. 

Rich in Nutrients: It’s packed with calcium, vitamin D, and protein, which are important for bone health, muscle function, and overall well-being. Goat cheese also contains probiotics, which support gut health and digestion.

Healthy Fats: Goat cheese is high in medium-chain fatty acids (MCFAs), which are easier for the body to metabolize and may have positive effects on cholesterol levels. It is also higher in the MCFAs caproic acid, caprylic acid and capric acid. This is one reason why goat’s milk products have a more tart flavor to compared to cow’s milk.

Dessert Idea: Spread goat cheese on thin slices of fresh peaches or pears, top with a sprinkle of nuts and a drizzle of honey for a light, refreshing dessert.

The Bliss of Goat Yoga

Last Saturday I had the opportunity to visit the countryside and experience Goat Yoga. It’s something I’ve wanted to do for several years and can now cross it off my bucket list.

Of course, Mr. Non-Compliant, as well as many of my friends, do not understand why anyone would even consider doing goat yoga—or regular yoga for that matter.

I loved it. You can take the girl out of the country…and I didn’t even mind washing all the farm stuff off my yoga mat after class.

There was more playing with the cute little baby goats than there was yoga, which is what I expected.

I learned that goats are a lot like teenagers, as one minute they like their food and the next minute they turn up their noses. Same goes for their affection of certain people.

They tend to be skittish. Some are good being held (for about 2 seconds) and others run off when you put out your hand, no matter what kind of food you have to offer. 

Goats do not have upper front teeth, so they don’t bite. It’s a good idea to be aware of the horns, as they may use those as a defense mechanism, if provoked. None were.

They are playful, gentle animals and bring joy, fun, and laughter to a yoga practice.

I highly recommend yoga with goats. And yes, they will jump on your back when enticed with goat food or animal crackers.

The entire outdoor experience of being in the country on a beautiful fall day with other yoga/goat fans, was wonderful.

Namaste,
Health Coach Carol

“In the silence, I could hear the distinct sound of goats maa-ing in the barn. Lying there listening to them made me smile, too. I`d always loved goats – every one of them different from every other one, and all of them goofy and playful.” — Steve Watkins